November 18, 2017
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Compass CrossFit – GPP WOD
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Metcon (AMRAP – Rounds and Reps)
Partner WOD!
As many reps as possible in 45 minutes of:
~1000 meter row~
200 meter run (20 pts.)
6 wall climbs
12 kb swings, 72/53-lb.
24 wall-ball shots, 20/14-lb.
Partner 1 Rows.
Partner 2 starts on the run & finishes with wall-balls.
*Switching only after completed rounds
(Partner 1 can rest after the row or perform burpees until partner 2 finishes a round; Total burpees can be added to reps score).
